Ex-Dolphin training for Crohn's half marathon

Retired NFL player Sam Madison has remained active but switched up his routine.

Retired NFL player Sam Madison has remained active but switched up his routine. (Soho Studio/Courtesy)

David Raterman, Correspondent

For 12 seasons in the NFL, including nine with the Miami Dolphins, cornerback Sam Madison practiced up to five hours a day so he could run with and crush wide receivers.

After retiring, he's remained active but switched up his routine. In fact, he hasn't lifted weights in almost four years, which led him to lose 10 pounds of muscle mass, even though he exercises daily. And on the days he teaches boot camp in Davie, he works out twice.

Madison, who throughout the year trains football players dreaming of playing pro, focuses on functional movements using body-weight for resistance, instead of iron plates in the weight room.

And he's increased his endurance. Along with wife Saskia, he's training to complete the Crohn's & Colitis Foundation of America's Team Challenge Napa-to-Sonoma Wine Country Half Marathon on July 21. Saskia has Crohn's disease.

Q: Why do you keep fit?

A: First of all, I've been a professional athlete playing at a high level for 12 years. And then I suddenly transitioned to a dad with kids who need your attention. So I'm doing it for them, and for ourselves [with my wife].

Q: What's your workout routine?

A: I work out pretty much five days a week, on top of the boot camps I teach on Wednesdays and Fridays. And after spin class on Monday, I run 4 to 5 miles. I also train high school and college kids, so I'm keeping active with them.

Q: What's your workout routine outside boot camp?

A: With the college kids all year we're doing agility ladders, speed ladders, jumping jacks, situps, air kicks, punching at the air. I try to focus on core: abs, pushups and body-weight functional workouts, because at the end of day, you're not lifting weights but pushing your body. It's like lifting grocery bags and even picking up kids. My wife is a certified spin instructor, teaches spin on Mondays, and I do that. Getting myself geared up for this run.

Q: Any physical problems that hinder your exercise?

A: At the end of my career, in my 12th year, I broke an ankle and tried to play again, rehabbing for up to nine months ... I have an old torn muscle in my upper back and chipped bones in my elbow. Small nagging injuries.

Q: So your family keeps fit?

A: My wife trains with [Crohn's & Colitis Foundation of America] teams, and she runs the spin class on Monday and does spin class at Youfit. We train together Wednesdays and Fridays at the boot camp, and we run the hills at Vista View Park. We do a lot of running and agility together. But we do separate training getting ready for the half marathon. I still have a screw in my ankle so I can't train on concrete. I do a lot on grass.

My brother works out a lot. My son, who's 10, just started tackle football and daughter, who's 8, does gymnastics and dance.

Q: Do you smoke or have any other health vices?

A: Smoke cigars. But everything is moderate, because you got to get up in the morning.

Q: What's your typical daily diet?

A: It varies. A few years ago, I found out I'm lactose-intolerant so I can't drink a lot of milk, but I need protein so I drink a protein shake in the morning. Then a midday snack with different fruits. I carry turkey sandwiches on whole-grain bread with me throughout the course of the day.

Q: Take any vitamins?

A: I'm spokesman for 4Life and take their men's vitamins pack every day. Everything I need is in one packet, so I don't have to figure out what I need: fish oil, men's vitamins.